400 Free/Back by 100 fist/swim by 50 200 IM KIck 800 choice - max 2 dif strokes - snorkel if free 200 IM Kick/Swim 800 Pull with paddles...

If not going to Montreal 400 Free/Back by 100 fist/swim by 50 300 Pull with paddles - each 100 gets faster 200 IM Kick 4 * 25 15/10 6 *...

400 Choice 24 * 100 12 on X+10 8 on X + 5 4 on X then short break and 8 * 100 S/K on 1:50 up down +10 or 18 * 100 9 on X+10 6 on X + 5 3...

800 SKPS 3 * 200 descend Pull or S with snorkel 4 * 50 1) 15-25-10 2) 15-25-10 Starts Sprints twice thru - 2 dif strokes 20 35 25 50 to...

400 Fr/Bk by 100 fist/swim by 50 300 Pull - build 200 IM kick 4 * 15/10 15 * 100 4 on X +10 1 on X 3 on X + 5 1 on X 2 on X +15 2 on X 2...

4 times through on 11 200 Choice 100 IMish w/PullBuoy Salmon drill on back hands at hips V-sit - scull to free if needed 1 * 50 Fast...

300-400 choice finish by the 6 min mark 8/7 or 6 * 100 on 1:30, 1:45 or 2:00 1) Swim - 4th 25 flip into Fly 2) Back = 3rd 25 sprint Kick...

800 (150 S/50 K - no board) * 4 with fins max 2 rounds free 5 * thru 200 Swim on 3 +/- 15 150 Pull - slight build on 2:15 +/- 10 or 200...

800 SKPS 4 * 50 descend stroke count and/or time on 1:00 3 * 50 descend 24 minutes to here 6 * 25 1) easy speed from dive 2) 15/10 Dives ...

3 * 800 with increasing effort on 13/12/11 1) max 400 free 2) 7m walls 3) fins an/or paddles (no wrist straps) 6 * 50 Bk Kick/Breast...

400 Choice 8 * 200 IM on 3:30 1&3) K/S/K/S by 50 2&4) S/6 kicks/S/6 Kicks 5 & 7) K/S by 25 (K=Sprint, Swim=Long) 6 & 8) Swim 5 * 200 on...

300, 2 * 100 IM, 3 * 50 descend 6 * 50 1) 15-25-10, 2) 15-25-10 2 * 25 head up on 1:00 with fins 100 long swim on 2:00 2 * spin drill on...

6 * 300 1) long turns 2) fast turns 3) IM kick (200/100) 4) Pull (middle 100 PBL) 5) IM drop a stroke or 75 of each or ?? just at least...

10 * 75 on 1:30 1) fist/drill/swim 2) scull/50 build 600-800 Pull (paddles +/or snorkel optional) 4 * 50 build to full speed at 25 turn...

400 Fr/Bk by 100 fist/swim by 50 6,5 or 4 * 50 Bk kick/Breast Swim 4 * 75 on 1:20 or 1:30 descend SC and/or time 20 min each of 1) Power...

300 Pull breathing every 5 4 * 75 Kick with fins descend on 1:15 300 IM (200 IM/100 IM) 4 * 75 descend could be 1) Fly/Bk/Br 2)...

16 * 25 K on :30 1) RS 2) LS 3) board <--> 4) no board - struggle to kick 2 to 4 stroke breakout then kick 300 Pull with paddles and/or...

400, 4 * 100, 4 * 50 descend (20 min) 20 * 25 on :45 (can double up on something and skip a stroke 1) superman kick to 1/2 way then flip...

300 with fins 6K/side 6 * 50 Bk Kick/Br S 250-300 Pull with Paddles and snorkel or 6 kicks/side if no snorkel 6 * 50 IM switch 4 * 500 IM...

400 Choice 3 * 100 IM (8/10/1/6 dolphin kicks 4 * 50 descend to faster than 200 pace with fins 4 * 25 15/10 200m worth of choice 25-75 on...